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Healthy Letter®Life

Inside This Issue:

Self-Care Corner .................2

Be Fit ..................................3

Feed Your Body – Feed Your Soul ...................4

Family Life ...........................5

Work Life .............................6

Success Over Stress ...........7

Wine confusion: healthy or not?

Wine has been making the headlines in recent months as a “healthy” choice. Some studies suggest the compounds and antioxidants in wine can reduce your risk of heart disease, cancer, and more.

This can be confusing if you’ve been told that alcohol isn’t good for you. Should you drink wine to get healthier, or skip it?

There is no perfect answer for everyone. It’s important to note that these studies are promising, but they’re not enough to say that wine is a healthy choice. Many of these studies were done in labs, on mice, or were done with supplements instead of real wine. And for some, the possible benefits of wine wouldn’t be worth the risk. Wine is also high in calories and sugar. This can add to obesity and affect blood sugar, especially in diabetics. In addition, wine and alcohol can interact with certain medicines.

Many people can enjoy alcohol in small amounts without problems. But if you have a history of alcoholism or your doctor has told you not to drink, you should not drink wine or any alcoholic beverage.

The Centers for Disease Control and Prevention (CDC) says that drinking too much alcohol, even wine, can harm your health. So if you decide to drink, be sure you do it in moderation.

So what is “moderation”? According to the Dietary Guidelines for Americans, moderation is up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age.

THE BOTTOM

LINE:

If you already have a drink once in a while, switching to

red wine may be healthier than other choices such as

beer or spirits. But the health benefits of red wine are not

fully understood. So, experts do not recommend it as a

daily drink for everyone.

Self-Care Corner

Vaccinations for adultsDo you think shots are only for kids? Actually, there are several important vaccines you need as an adult.

Vaccinations protect yourself from disease, but also protect people around you. Young babies who aren’t yet vaccinated or people with weak immune systems can benefit from your vaccination. You will be less likely to spread an illness, such as whooping cough, to someone who is more likely to get sick.

Don’t wait until it’s too late. Ask your doctor about which vaccines you may need at your next well visit.

Taking some “ouch” out of baby’s shots

Vaccines are a crucial part of keeping your baby healthy. But, it can be difficult to watch your baby feel the pain of a shot. Don’t put off or skip vaccines that your baby needs. Instead, follow these tips from the Centers for Disease Control and Prevention (CDC):• Bring along a favorite item.

Does your baby have a “lovey,” a favorite blanket, or a pacifier? When it’s time for the shot, give them the item.

• Remain calm. Babies can sense stress in your voice and actions. Remember, the pain only lasts a few seconds. It’s well worth it for the many years of protection from disease.

• Breastfeed if you can. If your doctor gives you the go-ahead, you may be able to nurse baby during the shot itself or immediately after. This is often very comforting to babies.

• Consider juice or sugar. If your baby is over six months, a drink of juice or pacifier dipped in sugar can help calm them. Ask your pediatrician if this is okay. Avoid overdoing this for other stressful situations.

The CDC says that all adults should get:

ADULTS MAY GET SHOTS FOR A VARIETY OF REASONS:

• You need to be vaccinated for something that affects adults, such as the flu.

• You need boosters of vaccines you got as a child. This is because many vaccines start to lose their protection over time.

• You didn’t receive the complete set of vaccines in your youth and want to be protected now.

• Influenza vaccine. This helps prevent influenza, or the flu. You get this every year.

• Td vaccine. This protects you from tetanus and you should get one every 10 years.

• Tdap vaccine instead of Td vaccine (one time only). This protects against tetanus and diphtheria plus whooping cough (pertussis). Pregnant women should get the Tdap vaccine during each pregnancy.

• Pneumonia vaccine. This helps prevent certain bacteria that can cause pneumonia. Ask your doctor when you should get this vaccine.

• Shingles vaccine. This can prevent shingles, a painful rash that can develop from a previous chickenpox infection.

Other shots may also be

recommended for you. Not

every adult needs the same

vaccines. Some will depend on

your past vaccines, your age,

lifestyle and health. Talk with

your doctor about whether you

need other shots. 2

Be Fit

Exercise is healthy for your mind

Regular exercise offers many health benefits. You may already know it helps you stay strong and healthy, and can help you lose weight. It can also help prevent heart disease, diabetes, arthritis, and other diseases. But exercise is doing good for another vital organ in your body: your brain.

Studies are now showing that regular aerobic exercise can help your brain work better. This includes:• Better memory• Ability to switch tasks• Ability to plan activities and stay

organized• Possible reduced risk of

Alzheimer’s disease

Simple workouts for beginnersAnyone can exercise and enjoy its healthy perks! Here’s how to get started:• Check with your doctor first. If you

haven’t exercised in the past or have health conditions, ask your doctor for tips before you start.

• Get your arms and legs moving. This means you’ll get your heart pumping too. Choices include walking, running, swimming, biking or dancing.

• Warm up for five to ten minutes. Try gentle stretches, and start at a slower pace for these few minutes.

• Aim for 30-60 minutes of activity each time. Break it up into smaller amounts of time if needed. For instance, two 15-minute walks can be done instead of one 30-minute walk.

• Don’t overdo it. If you don’t feel well, or you have pain or nausea, stop.

• Try strength training. Working your muscles with weights, or at-home exercises like push-ups, squats, and sit-ups can help your bones and muscles stay strong. Ask a trainer at the gym or your doctor for help if you’re not sure what’s safe for you.

• Cool down when you’re finished. Don’t stop exercising suddenly. Instead, slow down for the last five to ten minutes. Follow up with more stretching while your muscles are warm.

Source: American Academy of Family Physicians

Although researchers don’t know exactly why exercise helps the mind, there are some possibilities. It increases blood supply to the brain, and helps it form connections. These connections are responsible for forming memories and thinking about future activities. Exercise also improves an area of the brain that remembers and learns.

Source: National Institute on Aging

3

Do you hit an afternoon slump every day? Are you feeling drained despite getting enough sleep? Take a look at your food.

In general, healthy foods like fruits, vegetables and whole grains will keep your energy levels higher than processed or junk foods. But there are some ways you can use those good foods to boost your energy even more:• Eat enough calories. Very strict diets

can zap your energy if you’re not eating enough. Healthy weight loss should not exceed one to two pounds per week. If you’re losing much more than that, you may feel tired and could be skipping important nutrients. Women should eat at least 1,200 calories and men should eat at least 1,500 calories per day.

• Avoid candy and sugary treats. These foods may give you a quick boost of energy, but your body will quickly process the sugar. Then, you’ll feel more tired than before.

How to use food to boost your energy

• Eat between meals. Many people find they need small snacks throughout the day to keep their energy up. Keep the snacks small and light, such as a small serving of nuts or fruit.

• Drink water. Even mild dehydration can make you tired. Aim for eight glasses of water per day. You may need more if you're exercising or sweating.

• Don’t overeat during meals. Do you ever feel like taking a nap after a big lunch? Avoid this by eating a moderate sized meal, and stopping when you start to feel full.

• Don’t rely on “energy bars.” Many of these bars contain as much sugar as a dessert, as well as processed ingredients. Instead, opt for food with protein, healthy fats and whole grains to keep you satisfied.

Source: Harvard Medical School and Centers for Disease Control and Prevention

Feed Your Body—Feed Your Soul

One way to keep your energy up is to choose snacks that have fiber and protein. These foods are digested more slowly. That way you won’t “crash” like you do after eating sugar-filled and low-fiber foods. Some healthy choices include:

Easy snacks for high energy

An apple with a small handful of nuts

Carrots and celery with string cheese

Greek yogurt and fresh berries

Source: Academy of Nutrition and Dietetics

4

Family Life

Should kids have

Many kids love the sugary sweet taste of soda, sports drinks and energy drinks. And, many of these drinks also contain various amounts of caffeine. Is it okay for your child to consume these drinks?

No, says the American Academy of Pediatrics (AAP). Because these drinks can actually be harmful, the AAP says children and teens should avoid them. Here’s why:• Caffeine can be harmful to a child’s

developing brain and heart, according to the AAP.

• Soda contains extra sugar and calories that can lead to weight gain and tooth decay.

• Energy drinks contain caffeine and other stimulants which can be harmful to children. Often, the caffeine content is not listed and can be higher than a cup of coffee.

• Water is a better option for kids playing sports. Sports drinks are usually not needed and often contain extra calories. Only children who exercise very hard for long periods may need a sports drink to replenish lost electrolytes, such as sodium and potassium.

The Academy of Nutrition and Dietetics (AND) agrees. Caffeine can interfere with a child’s sleep. The AND adds that caffeine can lead to a cycle of lack of sleep and consuming more caffeine to get through the day. If your child is low on energy, the AND recommends a short nap or getting to bed earlier at night.

Wondering how much caffeine is in your child’s drink? Unfortunately, you can’t always tell by reading a label. Here are some general guidelines.

(Caffeine shown in milligrams.)

HIDDEN CAFFEINE TRAPS

Coffee, 12 fl oz, coffee shop variety

Caffeine: 260

Energy drinks, 8 fl ozCaffeine: 47-163

Espresso, 1 fl ozCaffeine: 64

Candy, semi-sweet chocolate, 1 oz*

Caffeine: 18

Hot chocolate, 12 fl oz, coffee shop variety*

Caffeine: 20

Hot tea, 1 cupCaffeine: 48

Cola, 12 fl ozCaffeine: 48

Experts note that the caffeine content of energy drinks and coffee can vary widely. The safest option for children is to avoid caffeine completely.

*Chocolate and chocolate-containing foods are not a major source of caffeine.

Source: Academy of Nutrition and Dietetics

5

Do you want to be your best at your job and avoid mistakes? There’s a healthy and simple way to do this: GET ENOUGH SLEEP.

The National Sleep Foundation (NSF) says almost half of Americans said poor quality sleep affected their lives in the past seven days. And, many people report getting poor sleep on a regular basis.

This poor sleep adds up to poor job performance, says the NSF. In one poll, up to a third of people admitted to falling asleep or feeling very sleepy at work in the last month. This can lead to minor errors, such as a typo in a letter to major mistakes that affect your career.

Work Life

When your body isn’t rested, it affects your brain and thinking in ways that could hurt your job performance and even hurt others. One study showed that when on-call resident doctors work overnight, they report 300 percent more medical errors that led to death than those who worked a 16-hour shift.

Experts at the NSF say you should get at least seven to eight hours of sleep a night. Try to go to bed and get up at the same time each day, and create a relaxing bedroom environment for sleep. If you have chronic sleep problems, see your doctor for help.

Try these before-bed snacks to help you drift off to dreamland. Each of them contains natural chemicals that may help you wind down. Don’t eat too much: a heavy snack may actually keep you awake.

Foods for better sleep

How to make fewer mistakes at work

Half a banana or a serving of cherries with a handful of almonds

Whole grain crackers with peanut butter

A cup of warm milk Whole grain cereal with milk

Half a turkey sandwich on whole-grain bread

Chamomile, passionflower, or valerian herbal tea

Source: National Sleep Foundation

6

Success Over Stress

Helping others makes you happyIt’s commonly believed that when we feel down, we should do something good for ourselves. But research suggests the opposite: you should do something good for someone else.

Research shows that helping others may decrease depression. People who help others regularly may live longer, healthier lives. Studies have shown the following effects of helping others:• Doing five acts of kindness a day

can make you feel happier.• Supporting others may lower stress

levels in older people.• Donating money to charity boosts

a feel-good part of the brain.

Acts of kindness can make you feel connected to other people. It can also make you feel needed and generous. This may distract you from your own stress and worries. It can also make you feel that your life has more purpose and meaning.

Source: Mental Health America

SIMPLE WAYS TO HELP

There are a number of ways you can help others. Try one of these ideas.

Small acts of kindness (try to do more than one each day):• Call a friend or neighbor who lives alone

or could use some company.• Let someone go in front of you in line.• Hold the elevator open for someone.• Smile at people you meet and ask how

they’re doing. The store cashier or receptionist at the doctor’s office may appreciate your kindness.

Volunteer ideas:• Outdoor work: parks and highways

often need people to help clean up. Local garden clubs often need people to weed and plant.

• Offer to make fundraising calls for your favorite charity.

• Help with coaching a kids’ sports team.• Volunteer at your local hospital. Most

have a variety of ways you can help.• Libraries often use volunteers to help

organize materials and help patrons.

To find local volunteer opportunities, visit www.volunteermatch.org or www.1-800-volunteer.org.

7

Choosing a family petPets aren’t just for kids. Owning a pet can improve your family’s health in many ways, according to the Centers for Disease and Prevention (CDC). Pets can lower blood pressure and cholesterol, and offer companionship to all members of your household. Before you choose one, think about these factors.

All pets need daily care. They need attention, food, and a place to sleep. Dogs need to be walked and taken outside daily. Cats need a clean litter box. Veterinary visits and vaccines are important. Look into the pet you want, and make sure you’re ready to do everything it takes to keep the pet healthy. It’s a daily commitment that you’ll need to stick with for many years.

Make sure everyone in the family is ready. Caring for a pet is best done with everyone’s help. Are your kids ready to help feed a dog and walk it? Are the parents ready for veterinary costs, cleaning up after the pet, and arranging for pet care during vacations?

Copyright 2016, American Institute for Preventive Medicine. All rights reserved.30445 Northwestern Hwy., Ste . 350 Farmington Hills, MI 48334

248.539.1800 • aipm@healthylife.com • www.HealthyLife.com

A HEART FOR DOGS

One study looked at 421 adults who’d had heart attacks. A year later, dog owners were much more likely to still be alive than were those who did not own dogs, regardless of the severity of the heart attack.

Source: National Institutes of Health

With certain reptiles, small animals and birds, proper hygiene is very important. Some pets, such as birds, reptiles and amphibians, can spread illness to humans. Visit www.cdc.gov/healthypets for information about preventing illness.

As long as you carefully consider all the care your pet will need, you can make an informed choice about your next furry friend.

Source: American Humane Association

Americans love petsPercentage of American

households with pets: Dogs 36.5 Cats 30.4 Birds 3.1 Horses 1.5

Source: American Veterinary Medical Association